Pin A comforting, festive pasta dish featuring a velvety pumpkin sauce infused with fresh sage, perfect for holiday gatherings. Lightened up for a healthy twist without sacrificing flavor.
I first served this to my family during the holidays and it quickly became a new favorite for its rich flavor and healthy ingredients.
Ingredients
- Pasta: 340 g (12 oz) whole wheat fettuccine or spaghetti
- Pumpkin Sage Sauce: 1 tablespoon olive oil, 2 small shallots finely chopped, 3 cloves garlic minced, 400 g (1 2/3 cups) canned pure pumpkin puree (unsweetened), 240 ml (1 cup) low-sodium vegetable broth, 120 ml (1/2 cup) unsweetened almond milk (or low-fat milk), 60 g (1/4 cup) Greek yogurt (2% or nonfat), 10 fresh sage leaves finely chopped, 1/2 teaspoon ground nutmeg, 1/4 teaspoon ground black pepper, 1/2 teaspoon salt or to taste, 2 tablespoons grated Parmesan cheese (plus more for serving)
- Garnish: Fresh sage leaves (optional), Additional grated Parmesan cheese
Instructions
- Step 1:
- Cook the pasta in a large pot of salted boiling water according to package instructions until al dente. Reserve 1/2 cup pasta water before draining.
- Step 2:
- Meanwhile, heat olive oil in a large skillet over medium heat. Add shallots and cook for 23 minutes until softened. Add garlic and chopped sage sauté for 1 minute until fragrant.
- Step 3:
- Stir in pumpkin puree, vegetable broth, almond milk, nutmeg, pepper, and salt. Simmer for 57 minutes, stirring occasionally, until warmed and slightly thickened.
- Step 4:
- Reduce heat to low. Whisk in Greek yogurt and 2 tablespoons grated Parmesan until smooth and creamy. If sauce is too thick, add reserved pasta water as needed.
- Step 5:
- Add cooked pasta to the sauce, tossing to coat evenly. Warm through for 12 minutes.
- Step 6:
- Serve in bowls, garnished with extra sage and Parmesan as desired.
Pin This recipe brings my family together every holiday season as we enjoy a healthy home-cooked meal full of flavor.
Required Tools
Large pot, Colander, Large skillet, Whisk, Chefs knife, Cutting board
Allergen Information
Contains dairy (Greek yogurt, Parmesan). Contains gluten (pasta). Contains tree nuts if almond milk is used. For allergies, use gluten-free pasta, dairy-free yogurt cheese, and alternative milk.
Nutritional Information
Calories 355, Total Fat 8 g, Carbohydrates 56 g, Protein 15 g
Pin This healthy creamy pumpkin sage pasta is perfect for holiday dinners yet light enough to enjoy any time of year.
Recipe Questions
- → What pasta works best with the creamy pumpkin sauce?
Whole wheat fettuccine or spaghetti hold the sauce well, providing a hearty texture while complementing the creamy pumpkin flavor.
- → Can I substitute almond milk with another option?
Yes, low-fat dairy milk or other plant-based milks can be used. Almond milk adds a subtle nuttiness without overpowering the sauce.
- → How can I make this dish vegan-friendly?
Use plant-based yogurt alternatives and omit or replace Parmesan with a vegan cheese substitute for similar creaminess.
- → What is the role of Greek yogurt in the sauce?
Greek yogurt adds creaminess and a slight tang, enhancing texture without adding heaviness, while keeping the sauce light.
- → Are there any suggested additions for extra nutrition?
Sautéed mushrooms, spinach, or roasted Brussels sprouts can be added to boost fiber and vitamins without altering the core flavors.